The anger that arrives in perimenopause is often surprising in its intensity. Small things trigger large responses.

This is real and has a physical basis. Declining oestrogen affects the regulation of the amygdala's reactivity. The anger is not imaginary and it is not a personality change.

Bring to mind a recent experience of anger, or notice if you are carrying some now.

Place a hand on your chest.

Say quietly: I am angry. Or: There is anger in me right now.

Just acknowledge its presence.

Where do you feel the anger? Your jaw, chest, stomach, hands?

Notice the physical sensation. Heat, tightness, vibration, pressure.

You are not feeding it by noticing it. You are simply letting it be where it already is.

Anger often has something underneath it. Hurt, fear, grief, a sense of injustice.

Gently ask: what is the feeling underneath this anger? What does it want me to know?

Anger is a weather system. It arrives, has its intensity, and passes.

Continue breathing. Continue noticing.

You may notice the intensity beginning to shift. Not because you suppressed it, but because you were present with it.